How Can I eat Healthy During Pregnancy?

Since we've been discussing the genetics of what happens in the womb, what are the guidelines for having a healthy pregnancy?

What you eat and how active you are determines your child’s future well-being.  Although specific recommendations may vary hitting these key foods will help set the tone for health.

Here is a checklist for healthy eating for fertility, pregnancy, or breast-feeding.

   Strive for balance in your diet:

• Protein - lean sources of beef, lamb, chicken, and fish; eggs, nuts/seeds, nut butters at each meal and snack
• Carbohydrates - fruits, vegetables, and unprocessed whole grains
• Fats – omega-3 rich and monounsaturated fats (avocados, nuts/seeds and olive oil) on a daily basis:
•        ALA – found in ground flax seed
•        DHA  -found in fish and fish oil
•        EPA – found in fish and fish oil

Eat or drink dairy - 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (grass-fed)

Consume fruits - 3 to 4 servings per day, including one citrus or vitamin-C rich fruit

Eat your vegetables - dark green leafy and orange/yellow/red daily

Choose real, whole foods - avoid processed and refined foods.  Choose fresh, unprocessed foods, and as much as possible, organic and non-genetically modified foods and animal products that are grass fed 

Avoid diet foods or foods with non-nutritive sweeteners 

Minimize caffeine and avoid alcohol